It's easy to identify spring mix as a healthy food, and you may wonder what benefits you can gain from adopting a regular salad habit. There are plenty of reasons to include more leafy greens, including spring mix nutrition, into your menu, with potential health-promoting effects.
Spring Mix Nutrition Facts
One serving of spring mix (85g) provides 20 calories, 2g of protein, 3g of carbohydrates, and 0g of fat. Spring mix is an excellent source of vitamin A, vitamin K, and folate. The following nutrition information is provided by the USDA.
- Calories: 20
- Fat: 0g
- Sodium: 95mg
- Carbohydrates: 3g
- Fiber: 2g
- Sugars: 0g
- Protein: 2g
- Vitamin A: 4000iu
- Vitamin K: 36mcg
- Folate: 60.4mcg
Carbs
Most of the calories in spring mix blends come from carbohydrates. However, with just 3 grams of carbs per serving (2 grams of which comes from fiber), spring mix is still considered a low-carbohydrate food.
Spring mix is made of non-starchy, leafy vegetables with a low glycemic index.
Fats
Spring mix contains minimal fat, but these greens are often dressed with fat-containing toppings.
Protein
Spring mix has almost as much protein as it does carbohydrates. A 3-ounce serving of spring mix provides 2 grams of protein.
Vitamins and Minerals
Spring mix is a good source of several nutrients. In 3 ounces, you get 80% of the daily value for vitamin A, 20% of manganese, 45% of vitamin K, 15% of folate, and 11% of potassium.
Summary
Spring mix is a highly nutritious, low-calorie food that provides a high amount of vitamin A, vitamin K, folate, and manganese. It is naturally fat-free and also provides fiber and protein.
Spring Mix Health Benefits
Salad greens have few calories, but plenty of vitamins, minerals, and phytonutrients to support a healthy body. Since spring mix is low in calories but provides valuable nutrition, it is considered nutrient-dense.
Promotes Bone Strength
Although calcium and vitamin D are usually the first micronutrients to come to mind for bone health, vitamin K also plays a vital role. Dark leafy greens are one of the best dietary sources of vitamin K.
Several studies have demonstrated the association between vitamin K and bone strength. Getting enough calcium, vitamin D, and vitamin K (along with regular strength training) provides the best protection against osteoporosis.
May Support a Healthy Pregnancy
Spring mix also provides several essential nutrients required for a healthy pregnancy. A study of 374 pregnant women from eight health centers in Ethiopia indicated that poor or inconsistent intakes of dark leafy greens, dairy, and fruit produced higher risks of adverse pregnancy outcomes, such as preterm birth, low birth weight, and stillbirth. Dark leafy greens may play a role in healthy pregnancies.
Spring mix also contains 15% of the daily recommended intake of folate. Folate has a well-established role in preventing birth defects early in pregnancy. The range of additional micronutrients in spring mix supports fetal development and healthy gestational weight gain.
Reduces Alzheimer's Risk
A dietary pattern that includes leafy greens is associated with a lower risk of Alzheimer's disease. It's believed that a higher intake of folate from leafy greens and other plant foods is protective against cognitive decline.
When it replaces less healthy food choices, spring mix increases overall antioxidant intake and provides anti-inflammatory compounds that support cognitive function.
Helps Protect Vision
Age-related macular degeneration is a leading cause of vision loss. The carotenoids found in spring mix, including lutein, are known to concentrate in the retina and protect against damaging oxidation. Consuming spring mix with a source of healthy fat (such as olives, salad dressing, or nuts) improves the bioavailability of these fat-soluble compounds for maximum absorption.
Supports Heart Health
The consumption of leafy greens with other vegetables has been shown to prevent atherosclerosis (hardening of the arteries), coronary heart disease, and stroke. Spring mix also contains fiber, which helps keep "bad" cholesterol levels down. And you'll get 11% of your daily recommended potassium in spring mix to help blood pressure from becoming elevated.
Additional nutrients in spring mix, like vitamin A and vitamin C, have antioxidant effects that protect against cardiovascular damage over time. Including leafy greens in your diet alongside a range of colorful fruits and vegetables, can help keep your heart healthy.
Allergies
Because spring mix contains different varieties of lettuce, it can be difficult to identify when you have an allergy. However, lettuce allergies have been reported. Lettuce is part of a large family of plants known as Asteraceae.
There may be cross-reactivity between lettuce and peaches, cherries, carrots, and sycamore pollen. See an allergist if you suspect an allergy to certain types of lettuce or spring mix.
Adverse Effects
If you are prescribed the blood thinner Coumadin (warfarin), be mindful of your intake of spring mix and other vegetables high in vitamin K, as it interacts with blood thinners.
While it's not recommended to avoid leafy greens, maintaining a consistent intake can help your doctor determine the correct dosage of the medication for you based on your current eating habits.
Varieties of Spring Mix
Spring mix is a blend of different types of lettuce sometimes called mesclun, which include:
- Butter lettuce, also known as oak lettuce, provides a smooth flavor and texture.
- Baby red or green romaine lettuce also provides a savory crunch.
- Arugula is spicy green lettuce.
- Baby spinach is a sturdy green that is darker in color.
- Red leaf lettuce, also known as lolla rossa, is an Italian green.
- Curled endive, also known as tango lettuce, curled leaf lettuce or frisee, adds volume to the mix.
- Radicchio is a stiff, red lettuce with a bold flavor.
- Tatsoi has spoon-shaped leaves that are sometimes called spinach mustard.
When Spring Mix Is Best
Spring mix is available at any time of the year. It's best when fresh, so look for containers or bags that aren't too close to expiration. If you can find organic spring mix, you'll avoid some pesticides used in conventional growing. Nonetheless, there are lots of health benefits to gain from adding spring mix nutrition to your salads, whether organic or not.
Storage and Food Safety
Buy spring mix toward the end of your shopping trip and store it in the refrigerator when you get home. Remove any damaged leaves from the batch. If the leaves in your spring mix get slimy, it's bad and should be discarded. Use spring mix within a few days for optimal freshness.
Spring mixes are sold in packaging that states it has been prewashed and is ready-to-eat don't need to be washed a second time before eating. However, leafy greens sold in open containers should always be washed before consumption.
How to Prepare Spring Mix
Creating a spring mix salad can be tricky because this blend of baby greens isn't as sturdy as comparable salad greens. For example, if you toss a creamy dressing on iceberg lettuce, your salad will stay crisp. But if you top spring greens with creamy dressing, the lightweight greens get weighed down.
Use these tips to make a delicious, nutritious spring mix salad:
- Use a lightweight dressing and sparingly. Drizzle a vinaigrette or use a hint of olive oil and lemon to dress your greens.
- Add dressing just moments before the salad is served. Baby mixed greens wilt quickly.
- Don't worry about keeping greens cold. Cold lettuce is key when using crisp lettuce like iceberg or romaine. Serving spring mix salads at room temperature helps bring out the flavor of other ingredients. Just don't let it sit out too long.
- Spring mix salad greens go bad faster than other greens. Buy only what you will use in 7 to 10 days and store them properly.
- Skip heavy ingredients so your salad doesn't get weighed down. Spring mix goes well with lightweight toppings. Goat cheese, grapes, and cranberries are popular toppings on salads made with spring greens.
- Keep ingredients to a minimum when making your spring mix salad. Limiting salad toppings allows you to enjoy tasting the individual flavors of each lettuce type.
You can also experiment with using spring mix as a substitute for some or all other lettuce in these salad recipes.